Slobiq Health / Nutrition / Macronutrient calculator
Macronutrient calculator
Enter your daily calories and pick a style of eating to get grams of protein, carbs and fat.
These are general estimates, not medical advice, and they do not replace a doctor, dietitian or trainer. If you are pregnant, under 18, have a health condition or take medication, talk to a professional before changing your diet or training.
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About this tool: Macronutrient calculator
Macronutrients are the three sources of energy in food: protein, carbohydrates and fat. Your calorie target says how much to eat, and the split says what it is made of. The calculator turns a calorie figure into grams you can plan meals around.
Protein and carbohydrates give 4 kcal per gram and fat gives 9 kcal per gram. The presets are common starting points, not rules: what works for you depends on your goal, training and how you feel. If you enter your weight you also see protein per kilogram.
Formula
Grams of protein = calories × protein share ÷ 4. Carbohydrates = calories × carb share ÷ 4. Fat = calories × fat share ÷ 9.
Worked example
2,000 kcal on the balanced preset (25 / 45 / 30): protein 2,000 × 0.25 ÷ 4 = 125 g, carbohydrates 2,000 × 0.45 ÷ 4 = 225 g, fat 2,000 × 0.30 ÷ 9 = 67 g.
Sources and accuracy
- Formulas and sources last reviewed
- Accuracy
- An estimate from published formulas. Real needs differ between people, so treat it as a starting point and adjust to how your body responds.
Sources and accuracy
Frequently asked questions
Which split should I choose?
Start with balanced. Choose high protein when you lift weights or cut calories, and endurance when you do a lot of long cardio. Adjust after a few weeks based on energy and results.
How do I get my calorie target?
Use the calorie needs calculator in Calcwise, then subtract or add a modest amount for fat loss or muscle gain.
Do I have to hit the numbers exactly?
No. Food labels and portions are approximate, so aim to be close on average over the week.